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Lemon parsley fish with broccolini

Servings: 1
Calories: 329
Print Recipe

Ingredients  

  • 1 dash Black pepper, ground
  • 1 medium Lemon, juiced 3oz
  • 1 tsp Garlic, minced 0.1oz
  • ½ cup Parsley, fresh, chopped 1.1oz
  • 4 ½ oz Whitefish, raw, e.g. basa, barramundi 4.5oz
  • 2 tsp Extra virgin olive oil 0.3oz
  • ½ cup Baby broccoli, chopped 1.4oz
  • 6 Cherry tomatoes 3.6oz
  • 2 handfuls Baby spinach 1.7oz

Steps 

  1. Combine the pepper and half of each of the following in a shallow dish: lemon juice, garlic and parsley. Add the fish and turn to coat. Set aside.
  2. Heat half the oil in a non-stick frying pan over a medium heat. Add remaining garlic and broccolini. Cook for 2 minutes. Add cherry tomatoes and cook, stirring for another minute. Add spinach and mix through quickly. Remove from pan and place on serving plate, sprinkle with remaining lemon juice and parsley.
  3. Add remaining oil to pan and cook the fish for 2 to 3 minutes each side, or until cooked through (time may vary depending on the thickness of the fillets).
  4. Serve fish along side garlic broccolini and cherry tomatoes.

Notes

Nutrition Facts
Calories 329
Total Fat 17.6 g
– Saturated Fat 2.6 g
Cholesterol 77 mg
Sodium 109 mg
Total Carbohydrate 17.1 g
– Dietary Fiber 6.5 g
– Total Sugars 5.5 g
— Added Sugars 0 g
Protein 29.9 g
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